Jersey Devil CrossFit – CrossFit
Weightlifting
Split Jerk (Build to a 1 Rep Max)
Metcon
Metcon (Time)
For time:
75 Double Unders
20 Bar Muscle Ups
10 Squat Cleans 115/75
75 Double Unders
15 Bar Muscle Ups
15 Squat Cleans 115/75
75 Double Unders
10 Bar Muscle Ups
20 Squat Cleans
75 Double Unders
Bar muscle ups can be scaled with burpee pull ups or by reducing the amount of reps per round to 15-10-5 or 12-6-3 depending on your current capacity.
Single unders @ 150 per round